First, my apologies for what is likely to be a rambling post.
Before I post anything, I want to make an affirmation that is likely not one I've written assuredly in this thread. I WILL achieve a lifetime personal best within the next 18 months. I'm as determined as ever. Of course, if I fail in this endeavor in the time allotted, I am certainly not going to quit... I will keep at it. BUT, thats the last time I'm going to make that point and I won't repeat it. What I do intend to repeat is that I WILL accomplish this goal. That simple.
Just to review, I'm shooting for one of these times -
5000m - faster than 15:35
8k - faster than 25:50
10000 m - faster than 32:25 (on the track)
10k - faster than 32:11
Half Marathon - faster than 1:12:50
Ok, now that that is out of the way, it seems that Euro was right (happens often around here! :) ), I did over do it last week and the pain I was feeling in my achilles was a result of my overzealous approach. Dumb move!
To answer your question directly, Euro, 2 weeks ago I did 5 runs for a total of 27 miles with only one run where I picked up the pace at all, so most miles slower than 8 minute pace. Last week, I ran 5 runs for 28 miles total and everything was at a quicker pace including an impromptu 7 mile progression where I dropped the 2nd to the last mile in 6:53 and the last in 6:23. Of course, I already noted the drills and the 200m sprint. Quite obvious when one looks at it objectively that it was just dumb of me.
OK, now the good news. I took Sunday off, ran an easy 3 miles on Monday. Took Tuesday off (not on purpose, work got in the way). Ran an easy 4 this morning. Pain level back to 1-ish on the pain scale whereas on Friday and Saturday last week it was at 3 or 4. It appears that I didn't have a major set back.
Just a little note, I am running all my runs on a soft bark chip trail, a grass loop or on the treadmill.
NOW for the key lesson from all this, PATIENCE!! If I can ever get that through my thick skull I might end up being a decent runner.
So, work has been absolutely and horribly chaotic. We're breaking sales records, but doing 2 jobs is playing havoc with my training and with my diet and with my sleep schedule. In other words, I'm not exactly handling the 11 and 12 hour work days so well. It is what it is, so I'll need to adjust in the short term. Our busy time of the year runs for another 6 weeks or so and then it can get back to normal.
Right now, my primary training focus and essentially my reality check is to not worry about races so much this summer but to get completely healthy. That isn't to say I'm not going to race. In fact, I hope to race a lot, just likely not as fast as I had hoped for. Come September, I want to go into Marathon mode to get ready for Vegas again, but assuming I'm healthy that doesn't mean I can't be doing some fast stuff and some racing in the fall.
I think by time I've put the Vegas Marathon behind me in December, I'll be stronger than an ox and ready to really tackle the primary objective, getting faster and getting some PR's!
BTW - I have faithfully been doing the eccentric calf raises. I'm up to a 30 lbs back pack and 3 x 25 on each foot after every run.
I hope the folks who have supported me in this thread and the lurkers who are sending positive vibes will stick with me. It really does help that so many of you have had kind words and great advice. I won't let you all down. I promise.